[ARCHIVED THREAD] - Improving Bench of chest (Page 1 of 2)
Posted: 6/22/2017 4:06:57 PM EDT
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I need to improve my bench press off the chest. what are some good exercises to improve in this area? Paused bench? Slow bench presses (time under tension)?
I feel like my chest is very weak compared to arms and shoulders. |
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Back. You need bigger lats! And a strong upper back.
Heavy bent over rows, snatch grip high pulls, and face pulls(can use bands). For the heavy bent over rows and snatch grip high pulls I recommend doing them off of blocks or if you have a bar you don't care about you can do them off pins. That way you can let the weight slam down so the load isn't all on your lower back. Really work on blowing up your triceps once every 3 or 4 weeks. And same thing with your pecs, I'll throw in an extra 3x8-10 @ 60%ish or 5x5 at 75%ish after my main work. Really make sure you are rowing the bar all the way in(so it puts a dent in you) then press! explosively. |
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Back. You need bigger lats! And a strong upper back. Heavy bent over rows, snatch grip high pulls, and face pulls(can use bands). For the heavy bent over rows and snatch grip high pulls I recommend doing them off of blocks or if you have a bar you don't care about you can do them off pins. That way you can let the weight slam down so the load isn't all on your lower back. Really work on blowing up your triceps once every 3 or 4 weeks. And same thing with your pecs, I'll throw in an extra 3x8-10 @ 60%ish or 5x5 at 75%ish after my main work. Really make sure you are rowing the bar all the way in(so it puts a dent in you) then press! explosively. Yeah I feel like my back is also lacking. I have been working on it with pull days. I have been doing bent over rows, wide grip chin ups. I'll add face pulls in there. I also do some chest fly's with both dumbbells and bands, not sure how effective the bands are tho. Ive also been doing heavy landmine presses. I got one of these and like it alot, been going as heavy as I can rowing with them. 
on push days my triceps get a ton of work, narrow grip bench, more slingshot work, and the landmines. |
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3x10, like bbb Jr.  I was doing a set I could do 10 of then add 10 lbs. If I could do 10 I would add 10 more. Repeat. Next time I would start off with the weight I could be sure I could do 4 sets of 10 with. Then that last set was a gamble. |
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Thanks for the advice. Ill keep hammering triceps. I wish I had a way to do dips here but I dont. Ive considered buying a dip stand, they arent too expensive. Ill see about adding in floor presses, 10x3 sets and some of the other things listed. Honestly, the thing that brought my bench up the most wasn't accessory work it was getting my squat and deadlift up. The whole system needs to get stronger if you want to start moving bigger weights. I feel this is very true when people think they have plateaued. Aside from that and all the other stuff, if you ask the strongest benchers in the world how to get your bench up they will tell you "gain weight." |
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Have any saw horses? You could do dips with those. Honestly, the thing that brought my bench up the most wasn't accessory work it was getting my squat and deadlift up. The whole system needs to get stronger if you want to start moving bigger weights. I feel this is very true when people think they have plateaued. Aside from that and all the other stuff, if you ask the strongest benchers in the world how to get your bench up they will tell you "gain weight." I'm comfortable with my 224lb frame pressing 375x3 at my strongest. Still look decent nekid and somewhat strong with the size 32 waist and no sleep apnea. |
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I have been having tremendous luck with pause sets (pause at the bottom) utilizing spotter arms for my rack.
I adjust the spotter arms so when I am lying on my bench the bar will be just about at chest level\height when resting on the spotter arms. I will get on the bench, unrack the bar, then descend as normal. The weight will come down and stop at the spotter arms. I will literally release my hands from the bar, re-grip the bar, then press the bar off the spotter arms back to the starting position. My max is about 345 and I will use 225 for this technique for about ten reps. My numbers have been going up tremendously since using this technique after my 5x5 sets. |
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Have any saw horses? You could do dips with those. Honestly, the thing that brought my bench up the most wasn't accessory work it was getting my squat and deadlift up. The whole system needs to get stronger if you want to start moving bigger weights. I feel this is very true when people think they have plateaued. Aside from that and all the other stuff, if you ask the strongest benchers in the world how to get your bench up they will tell you "gain weight." Been working on gaining weight as well. |
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Eat more lift heavier. Unfortunately the pants size goes up and so does the sleep apnea. I'm comfortable with my 224lb frame pressing 375x3 at my strongest. Still look decent nekid and somewhat strong with the size 32 waist and no sleep apnea. |
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I have been having tremendous luck with pause sets (pause at the bottom) utilizing spotter arms for my rack. I adjust the spotter arms so when I am lying on my bench the bar will be just about at chest level\height when resting on the spotter arms. I will get on the bench, unrack the bar, then descend as normal. The weight will come down and stop at the spotter arms. I will literally release my hands from the bar, re-grip the bar, then press the bar off the spotter arms back to the starting position. My max is about 345 and I will use 225 for this technique for about ten reps. My numbers have been going up tremendously since using this technique after my 5x5 sets. |
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can you elaborate on the 10x3 routine? I understand 10 sets of 3 reps @ what weight range? There's obviously more to the routine such as what to do when drop sets occur etc. Here: link |
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In a nutshell, take 65 percent of your max and start from there. There's obviously more to the routine such as what to do when drop sets occur etc. Here: link Ill start putting this stuff to work next week fellas. pin press one day, 10x3 another. Sound good? |
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Just FYI
For the guys that need a dip station but are limited on space and funds ? But a geriatric walker. You can get them that will hold up to 500lbs for around 50 bucks and when not is use you can fold it up and hang it out of the way. That's what I do 
Walker |
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Forgot to mention...Another technique that I think is really helping my bench numbers going up is the technique called PAP (post activation potentiation).
For all intents and purposes, it's a variation on the superset technique I am sure many of us have performed in the past. For this technique, I will perform a set of Bp taken to failure after about 5 reps. Then, after about a 30 to 45 second rest, go over and do explosive push ups off a box jump box. You might call them girl push ups but the trick is to perform the exercise fast and with explosive power taken to failure. Has been great for me. Amazing pumps as well. This describes the technique.... http://www.stack.com/a/post-activation-potentiation-combos-explosive |
fucking off tonight after a workout
 315 x 11 @ 196lbs form wasn't the best, I was going for max reps is all. Slow controlled reps are good for building strength, and incorporating pauses into work sets. I normally do the count like this when doing bench. Un-rack, lower and count: one-two, pause, push back up as hard as can) Sometimes I will lower it slower, maybe for a count of 3-5 seconds. Then just hold it for 5-10 seconds and press. Oh and if you have any heavy chains, throw some on each end of the bar so they are touching the ground with 3-5 links and do some sets with those too. |
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fucking off tonight after a workout  https://www.youtube.com/watch?v=SWLdcLJ-duM
form wasn't the best, I was going for max reps is all. Slow controlled reps are good for building strength, and incorporating pauses into work sets. I normally do the count like this when doing bench. Un-rack, lower and count: one-two, pause, push back up as hard as can) Sometimes I will lower it slower, maybe for a count of 3-5 seconds. Then just hold it for 5-10 seconds and press. Oh and if you have any heavy chains, throw some on each end of the bar so they are touching the ground with 3-5 links and do some sets with those too. |
| One thing I also did when I hit a wall was I put 135 on the bar. Did drop sets of 10,9,8,7,6,5,5,5,5,5. Yes just with 135. Hit another wall and was doing it with 225. Hit another wall and did 225 but increased the weight every set until almost failure every time. Managed to get to 345x5 on my last set. |
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One thing I also did when I hit a wall was I put 135 on the bar. Did drop sets of 10,9,8,7,6,5,5,5,5,5. Yes just with 135. Hit another wall and was doing it with 225. Hit another wall and did 225 but increased the weight every set until almost failure every time. Managed to get to 345x5 on my last set. |
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We are about equal in strength currently. I am still trying to get up to where I am doing 375 x 5 again haha. I would like to get back up to that strength in bench again but it is what it is. |
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Most I did was 378x3 and that was last year but it was at 245lbs and 18ish %bf. I'm at 225 at 14% now. It might be lower as I carry all my weight in my midsection. I would like to get back up to that strength in bench again but it is what it is. |
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Slingshot work? Last time I played with a slingshot I almost put my eye out. Great for overload work and getting more reps at heavier weight. The original will give you the ability to overload by 5-10% or just get some extra reps, so instead of a double you could get 4 or 5 etc. |
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https://www.howmuchyabench.net/#slingshot Great for overload work and getting more reps at heavier weight. The original will give you the ability to overload by 5-10% or just get some extra reps, so instead of a double you could get 4 or 5 etc. So using this slingshot thing in my mind in like using a squat suit or a benching shirt. Yes you have to be a beast of a man to even get 700lbs off the rack but is it a true representation of true raw strength? Walk me through it... |
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So a legitimate question here... So using this slingshot thing in my mind in like using a squat suit or a benching shirt. Yes you have to be a beast of a man to even get 700lbs off the rack but is it a true representation of true raw strength? Walk me through it... If you brag about your slingshot max being your max, then that's on you. It isn't designed for bragging rights. It is designed to help you get stronger via overload and/or rehabbing injuries. Before I attempted 4 plates raw the first time I had already done triples at 4 plates with the slingshot and singles at 415. 415 wasn't my max then. But I could lock it out. When I got under 4 plates raw the first time I already had confidence in my ability to do it and the experience with that weight in my hands. Powerlifting gear can also be used to train based on overload. If one is training smart both raw and equipped both numbers should go up together and potentially more quickly than if you were training just one alone. You still have to get under the weight and move it. The slingshot is just a hell of a lot easier and more comfortable to use than gear. It really is a great training tool if implemented correctly. I use it to 3 times in my training cycle. Once at 95-100% of my raw max, once at 85% for heavy speed work, and again at 105% of my raw max to prep me for breaking my raw max. There is a lot of value in getting in that much heavy volume safely. |
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So a legitimate question here... So using this slingshot thing in my mind in like using a squat suit or a benching shirt. Yes you have to be a beast of a man to even get 700lbs off the rack but is it a true representation of true raw strength? Walk me through it... Quoted:
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https://www.howmuchyabench.net/#slingshot Great for overload work and getting more reps at heavier weight. The original will give you the ability to overload by 5-10% or just get some extra reps, so instead of a double you could get 4 or 5 etc. So using this slingshot thing in my mind in like using a squat suit or a benching shirt. Yes you have to be a beast of a man to even get 700lbs off the rack but is it a true representation of true raw strength? Walk me through it... Where I see people failing to use it correctly is for doing singles and stuff. You should use the slingshot to add volume at overload, safely. THEN it really shines. Example - buddy of mine got one last year, was using it to do singles at overload weights after bench workouts. Complained that, while it was fun, it got him nowhere. I got him to start doing sets at 80% 1RM, for 10-15 reps. Then 90% for 10reps once he got used to it, then 105% for 3x3 then 5x5 after he had it mastered. His bench has shot up. It definitely helps. |
 315 x 3 slow w/pauses |
| Strong bench bro, but I have to admit I was thrown off by the light switch located on a back wall by a window. Never seen that done before. Reason? |
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So what's a good way to rehab a shoulder? Dislocated it yesterday and I'm in some pretty good discomfort. I am just rotating nagging injuries these days. Wrist, neck, and knee. I think my knee is finally ready to put low weight on it though. |
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That sucks, no real knowledge on how to fix it, but I am curious how you injured it. I am just rotating nagging injuries these days. Wrist, neck, and knee. I think my knee is finally ready to put low weight on it though. |